In contnuing with the theme of sugar today, there are some foods that we know are just bad for us, but what about some of the foods we think are healthy options for our kids. Are we potentially making choices we think are good, but might not be the best choices for them? Check out these surprising foods that have MORE sugar than a twinkie.

Yogurt: Most commercial yogurt is loaded with sugar – as in, over 30 grams for 6 ounces! If you puchase plain with no flavor added, you can find lower amounts of sugar, but I have seen up to 44 grams in one small container (which is 11 teaspons of sugar). Way more than the recommended daily allowance. In addition, commercial yogurt is pasteurized and many contain artificial colors and flavors. And if you look for a fat free option, check that it is not sweetened with articial sweeteners that are just as harmful for you. When I heard that I should watch my son’s sugar intake to 10g or less per meal, I cried when I went through the store. I looked at all of the yogurts and couldn’t find any under 10 grams.

Tomato Sauce: A cup of tomato sauce can add up to over 20 grams of sugar. Most people eat tomato sauce on top of pasta (another carb source), so together, these could send you into sugar overload. You can easily make your own homemade sauce at home with out the added sugars. My husband used to be a big Prego fan and then I refused to buy it anymore and told him from now on, I was going to make homemade sauce. I have tried a variety of different recipes, and I think I finally found one that he actually enjoys. Last time he told me, don’t do anything different to that sauce you made last time. Sometimes I like to try adding hidden veggies, so I need to be careful about which items I sneak in without him knowing. =)

Granola Bars: Sugar is often one of the top ingredients in granola bars. The granola is actually another form of “hidden sugar” as these dietary carbohydrates break down into sugars in the digestion process. If you like granola as an option, rather than buying the premade ones, try making your own homemade granola. It’s not complicated and you can put in different ingredients that you know your kids would like.

Fat-Free Salad Dressing: When manufacturers take the fat out of a food, sugar is often added back in as a replacement. Fat-free French or Thousand Island dressings can contain over 40 grams of sugar as a result, turning a would-be healthy salad into something more resembling a dessert. Don’t be fooled by the “fat-free” label.

Muffins: The high amount of carbs in most muffins will profoundly interfere with your leptin and insulin levels, and that is true even if it’s a “healthy” muffin, like a bran muffin. Of course, in order to make a bran muffin palatable, it probably contains quite a bit of added sugar, on top of the grains it’s made with. Many muffins are also jumbo-sized, easily packing over 30 grams of sugar, or more.

Canned Fruit: Fruit is good for you, but can be problematic if eaten in excess, as it’s a source of naturally occurring fructose. Fruit when eaten as a whole food has fiber in it which helps with the digestion process. But many canned fruits don’t have the fiber and are also packed in sugary syrup, loaded with high fructose corn syrup. Just one cup of canned peaches or pears can contain over 30 grams of sugar. You’re far better off with a fresh piece of fruit instead, but use moderation.

Quinoa (pronounced KEEN-wah) has the highest nutritional profile and cooks the fastest of all grains. It is an extremely high-energy grain and has been grown and consumed for about 8,000 years on the high plains of the Andes Mountains in South America. The Food and Agricultural Organization of the United Nations (FAO) has officially declared that the year 2013 be recognized as “The International Year of the Quinoa.”

Quinoa is a food that many people are adding into their diets. As a whole grain, it is a wonderful option which provides a variety of nutrients. Here are some key characteristics that Quinoa provides:

• Contains all eight essential amino acids to make it a complete protein
• Has a protein content equal to milk
• High in B vitamins, iron, zinc, potassium, calcium & vitamin E
• Gluten-free; easy to digest
• Ideal food for endurance
• Strengthens the kidneys, heart, and lungs

For a more indepth nutritonal profile of Quinoa, take a look at this site. http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=143

When quinoa is cooked, the outer germ surrounding the seed breaks open to form a crunchy coil while the inner grain becomes soft and translucent. This double texture makes it delicious, versatile and fun to eat. To save time, you can cook extra portions of quinoa and use it in a variety of ways.

Quinoa can be reheated with a splash milk for breakfast porridge; or you can add dried fruit, nuts and cinnamon for a sweet treat. Add finely chopped raw vegetables and dressing for a cooling salad or add chopped cooked root vegetables for a warming side dish. Uncooked quinoa can be kept in a sealed glass jar and stored in a cool, dry, and dark place for up to a year.

Preparation
Prior to cooking, quinoa must be rinsed to remove the toxic (but naturally occurring) bitter coating, called saponin. Saponin, when removed from quinoa, produces a soapy solution in water. Quinoa is rinsed before it is packaged and sold, but it is best to rinse again at home before use. Place quinoa in a grain strainer and rinse thoroughly with water.

Basic Quinoa – Prep Time: 2 minutes; Cooking Time: 15-20 minutes; Serves 4 ; Ingredients:
1 cup quinoa
2 cups water
seasonings to taste

• Using a fine mesh strainer, rinse quinoa with cool water until the water runs clear.
• Combine quinoa and water in a saucepan. Cover and bring to a boil.
• Reduce heat to a simmer and continue to cook covered for 15 minutes or until all water has been absorbed.
• Remove from heat and let stand for 5 minutes covered; fluff with a fork.
• Season as you like

Quinoa Instant Breakfast: Prep Time: 5 min; Cooking Time: 25 minutes; Serves 4: Ingredients:

3 cups water 1/4 cup raisins
1 cup quinoa 1/4 cup almonds
1/4 cup diced squash 1/4 cup sesame seeds
1/4 cup thinly sliced carrot rounds 1/4 cup soy or nut milk

• Using a fine mesh strainer, rinse quinoa with cool water until the water runs clear.
• Bring 3 cups of water to a boil.
• Add quinoa to boiling water.
• Reduce heat to a light boil and simmer 20 minutes.
• Halfway through cooking, add squash, carrots, raisins, almonds, sesame seeds.
• Remove from heat and add soy or nut milk.

Quinoa Salad; Prep Time: 5 minutes; Cooking Time: 15-20 minute; Serves 6 Ingredients:

1 1/2 cups cooked quinoa 3 cups water
1/4 cup lime juice 1/2 cup olive oil
1 cup parsley, chopped 1/2 cup scallion, chopped
1/2 cup tomato, diced salt and pepper to taste

• Using a fine mesh strainer, rinse quinoa with cool water until the water runs clear.
• Add rinsed quinoa to sauce pan over low heat; stir with wooden spoon until all water has evaporated and grains emit a faint, roasted aroma.
• Add water and a pinch of salt; stir once to dislodge any grains that may be stuck to bottom of pan.
• Cover and bring to boil.
• Lower heat and simmer, covered, for about 10-15 minutes, or until all water is absorbed.
• Remove from heat and let stand five minutes covered; fluff with a fork.
• Combine all ingredients in bowl and serve room temperature.